Healthy Grilled Chicken and Quinoa Bowl with Lemon Tahini Dressing

Looking for a nutritious meal that will keep you fueled throughout the day? This grilled chicken and quinoa bowl is your answer. With a hearty bowl of grilled chicken breast, quinoa, steamed broccoli, and a light lemon tahini dressing, it’s not just a meal; it’s a delicious way to nourish your body. Perfect for lunch or dinner, you can whip this up in no time!

Switch it up with a grilled salmon salad for another zesty meal.

For more protein-packed options, try blackened salmon with spinach.

Delicious and Nutritious Grilled Chicken and Quinoa Bowl

Healthy Grilled Chicken and Quinoa Bowl with Lemon Tahini Dressing

Recipe by Meal Prep ChefCourse: High-Protein Options, Meal Prep for AthletesCuisine: MediterraneanDifficulty: Easy
Servings

2

servings
Prep time

10

minutes
Cooking time

20

minutes
Calories

450

kcal

This vibrant bowl features juicy grilled chicken, nutty quinoa, and fresh steamed broccoli, all drizzled with a zesty lemon tahini dressing. The chicken is perfectly seasoned, while the quinoa adds a delightful texture, making every bite satisfying and full of flavor.

Ingredients

  • 2 boneless, skinless chicken breasts

  • 1 cup quinoa, rinsed

  • 2 cups water or chicken broth

  • 2 cups steamed broccoli florets

  • 1/4 cup tahini

  • 2 tablespoons lemon juice

  • 1 tablespoon olive oil

  • 1 clove garlic, minced

  • Salt and pepper to taste

  • Chopped parsley for garnish (optional)

Directions

  • Prepare the Quinoa: In a medium saucepan, bring water or chicken broth to a boil. Add the rinsed quinoa, cover, and reduce heat to low. Simmer for about 15 minutes or until the quinoa is fluffy and the liquid is absorbed.
  • Grill the Chicken: Preheat the grill to medium-high heat. Season the chicken breasts with salt and pepper. Grill for about 6-7 minutes per side or until fully cooked through. Allow to rest before slicing.
  • Make the Lemon Tahini Dressing: In a small bowl, whisk together tahini, lemon juice, olive oil, minced garlic, salt, and pepper. If the dressing is too thick, add a little water to reach desired consistency.
  • Assemble the Bowl: In a large bowl, layer cooked quinoa, steamed broccoli, and sliced grilled chicken. Drizzle with lemon tahini dressing and garnish with chopped parsley if desired.

Key Prep Tips

  1. Quinoa Prep: Rinse the quinoa thoroughly under cold water before cooking to remove any bitterness caused by saponin.
  2. Marinate the Chicken: Marinate the chicken in olive oil, lemon juice, garlic, and spices for at least 30 minutes to enhance flavor and tenderness.
  3. Veggie Prep: Chop vegetables uniformly for even cooking and presentation.
  4. Dressing Consistency: Whisk the tahini dressing thoroughly, adding water gradually until the desired creamy consistency is reached.
  5. Meal Prep Tip: Store components like grilled chicken, quinoa, and dressing separately for easy assembly throughout the week.

Suggested Variations

  1. Protein Alternatives: Swap chicken with grilled shrimp, salmon, or chickpeas for a vegetarian option.
  2. Grain Substitutes: Replace quinoa with farro, bulgur, or cauliflower rice for a different texture or carb count.
  3. Extra Veggies: Add roasted sweet potatoes, zucchini, or sautéed spinach to increase the nutrient profile.
  4. Spice Up: Add red pepper flakes or a dash of sriracha to the tahini dressing for a spicy kick.
  5. Nutty Topping: Sprinkle toasted almonds, sunflower seeds, or pine nuts for extra crunch and flavor.

Serving Suggestions

  1. As a Complete Bowl: Serve as a standalone meal with the lemon tahini dressing drizzled over the top.
  2. Meal Prep: Divide into airtight containers for grab-and-go lunches. Store dressing separately to keep the dish fresh.
  3. Family Style: Lay out the components in separate bowls and let everyone build their custom quinoa bowl.
  4. Side Pairing: Pair with a light cucumber salad or a side of roasted asparagus for a refreshing addition.
  5. Garnish: Top with fresh herbs like parsley or cilantro and a sprinkle of feta cheese for extra zest and creaminess.
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Meal Prep Chef
Meal Prep Chef

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